High blood pressure raises your chances of having both heart attack and stroke. It’s important to know your numbers, because if you have high blood pressure you’ll want to bring those numbers down. Talk to your doctor about the best ways for you to lower your blood pressure. Here are some things they may suggest.
Lose Weight
You’ll lower your systolic blood pressure (the first number in your blood pressure results) by 5 to 20 points for every 20 pounds you lose. In fact, if you’re overweight, losing as little as 10 pounds can help lower blood pressure. The weight loss goal is to get your body mass index (BMI) between 18.5 and 24.9.
Eat Healthy
A program called DASH (Dietary Approaches to Stop Hypertension) is considered by many to be the best diet when it comes to managing and lowering blood pressure. Stick to it and watch your systolic blood pressure drop 8 to 14 points.
Get Regular Exercise
Exercise is the soulmate to eating right. You’re more likely to lose weight if you exercise and follow a healthy diet. Official recommendations call for at least half an hour of exercise most days of the week. The effects can be dramatic: blood pressure drops of 4 to 9 points. Remember that exercise isn’t just going to the gym. It can be gardening, washing your car, or housework.
Reduce Your Sodium Intake
It’s a prime offender in raising blood pressure. The American Heart Association recommends that people with hypertension keep it under 1,500 milligrams a day. Check your food labels to see how much you’re getting. If you cut back gradually, you’re less likely to notice the difference. Limiting sodium to just 2,400 milligrams per day can lower your number 2 to 8 points.
Reduce Your Stress
Lowering your stress helps keep your blood pressure normal. Try mind-body exercises like yoga and tai chi. Meditation can also help with stress, as can listening to calming music, or making music. One study found that playing music had benefits that were similar to physical activity.
Sitting in the sun can boost feel-good chemicals called endorphins and lower your blood pressure. And don’t forget about your support network. Rely on friends and family to lighten your mood.
Drink Less Alcohol
You can bring down your systolic blood pressure 2 to 4 points when you limit yourself to one alcoholic drink a day (for women) or two drinks (for men). One drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.
Quit Smoking
Swearing off cigarettes is probably the single best thing you can do for your heart. It’s good for your health in general, too. Not only does smoking hurt you over the long term, but your blood pressure goes up every time you have a cigarette. Lower your blood pressure and prolong your life by quitting. If you need help getting started, talk to your doctor.
Take Prescription Medications
For some people, lifestyle changes are enough to get and keep blood pressure under control. But many people need medication too. It’s important to take it exactly as your doctor prescribes. That means not cutting doses or skipping days. If you have trouble remembering, get help with electronic reminders or daily pillboxes.
Get Quality Sleep
Like several other body functions, such as your heart rate and breathing rate, your blood pressure goes down when you’re asleep. If you don’t get enough sleep, that means your blood pressure stays high for longer. It’s also possible that a lack of sleep can affect your body’s ability to control stress hormones, and that may play a role, too.
Source: webmd.com
